"Virtual Shoveling"

30-25-20-15-10-5 reps for time of:
Virtual Shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24".

Time: 18:12

"Single Isabel"

Snatch Singles @:
5 x 45#
10 x 65#
10 x 75#

Note(s): Still developing confidence in the snatch. No broomstick or pvc available to do a real WOD today. Snatch is by far my worst event in CrossFit.

"Filthy Fifty"

for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 29:49

Note(s): previous time: 30:52

"Mini Frelen"

3 rounds for time of:
400 Meter run
15 KB Thrusters @ 2 x 35#
15 Pull-ups

Time: 10:53

"Grace"

30 reps for time of:
Clean and Jerk @ 135#

Time: 6:36

Note(s): Previous Time: 7:47

"Michael"

3 Rounds for time:
800 Meter Run
50 Back Extensions*
50 Sit-ups

Time: 17:46

*Note(s): Subbed "supermans" because our University is cheap and won't get a GHD... so sad.

"Diane"

21-15-9 reps for time of:
Deadlift @ 225#
Handstand Push-up

Time: 9:28

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

R1) 4 rounds

R2) 4 rounds

R3) 3 rounds

R4) 4 rounds

R5) 4 rounds + 6 push-ups + 3 squats

"Murph"

For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Time: 52:56

Note(s): Was cruising at 20 minutes or so until I got to 50 squats and my legs gave out. I laid down for a while then got back up and finished but the legs pretty much gave out and unfortunately killed my time... oh well, that's life. RIP Murph, thank you for your sacrifice.

"Active Rest"

Tabata Intervals:
Pull-ups
Ring Push-ups
Box Jumps
Wall Ball

20 sec. work 10 sec. rest 8 total on each exercise

"Bestseller"

3 rounds for time of:
30 KB Swings @ 53#
20 KTE
15 Ring Push-ups
20 V-ups
30 Ball Slam @ 25#

Time: 16:50

"Fran"

21-15-9 reps for time of:
Thrusters @ 95#
Pull-ups

Time: 5:13

Note(s): Previous time was 9:13. Four minute flat improvement.

"Linda"

3 bars of death...
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift @ 150% bodyweight
Bench Press @ 100% bodyweight
Squat Clean @ 75% bodyweight

Time: 36:14

Note(s): Current Bodyweight: 160#
Deadlift: Deadlift 240# (used 245#)
Bench Press: 160#
Clean: 120#

"Recovery Workout"

15-12-9 reps for time of:
Handstand Push-ups
Pull-ups

Time: 5:33

"Heavy Showdown"

15-15-10-10 reps for time of:
Burpee Pull-ups
Push Press @ 90#

Time: 9:36

"Tears and Power III"

For time:
Bench Press @ 135# 20-15-10-5
KTE 15-10-5-20
Ring Dip 10-5-20-15
Pull-up 5-20-15-10

R1) BP - 20 / KTE - 15 / RD - 10 / PU- 5
R2) 15, 10, 5, 20...

Time: 13:45

"Interval"

3 x 1 minute stations w/ 30 sec. rest between stations:
Atomic Sit-ups @ 25#
Deadlift @ 185#
KB Swing @ 53#
Box Jump @ 24"
then:
50 Tire flips @ 400+#
5x10

Note(s):
First day of practice for baseball. Nothing too exciting, just lifting, conditioning, and throwing. We are back to work for hopefully another playoff year in the spring.

"Muscle-ups"

30 Muscle Ups for time:
5:11

"Ole Misery"

For time:
500 meter row
30 Clean and Jerk @ 110#
30 Pull-ups
500 meter row
30 Box Jump @ 24"
30 Wall Ball @ 20#
500 meter row
30 KB Snatch @ 53#
30 Ball Slam @ 25#
500 meter row
30 KB Swing @ 53#

time: 35:17

"Islands"

Clean 5-5-3-3
R1) 135#
R2) 155#
R3) 180# Failed rep 1, 2
R4) 185# 3 Failed Attempts
then:
Deadlift 5-5-5-5-5
@ 245#
then:
500 Meter row for time
Time: 1:45

"Research and Development"

For time:
800 Meter run
21 Shoulder Press @ 95#
800 Meter run
21 Push Press @ 95#
800 Meter run
21 Push jerk @ 95#

Time: 14:52

"AVPT"

Tire Flip @ 450#
4x5

rest 5 minutes then:

21-15-9 reps for time of;
KB Swing @ 32kg
Handstand Push-ups
Burpees

Time: 13:46

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time: 19:15

Note(s): Previous time: 21:04

"Squat 5s"

Back Squat 5-5-5-5-5
1) 225#
2) 275#
3) 295#
4) 275#
5) 225#

"Big Rubber Lucifer"

3 Rounds for time of:
1 tire flip @ 450#
21 Ball Slam @ 25#
21 Box Jump @ 24"
21 KB Swing @ 53#
21 Wall Ball @ 20#
21 Ring Push-ups

Time: 23:01

Note(s): Got a freaking huge tire today and it freaking rocks man! p.s. it is really really, HEAVY, WOAH!!! how fun!

Train Some Guys

Today I got the pleasure of training a few baseball players who will be freshmen in college this year.

Workout:
Warm-up
Agility ladder
10 rounds of varied movements
2x Box Drill
2x Suicides 4 cones
Then:
Team Burpee Ladder
8-1
Team Med Ball NSS
2x10
Tag Team KTE+Plank
P1: 10 KTE
P2: Plank until KTE is finished
3 rounds

"DLHSPUBJ"

15-12-9-6-3 reps for time of:
Deadlift @ 185#
Handstand Push-ups
Box Jump @ 24"

Time: 10:42

"New Bars"

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Time: 25:22

"Used"

Front Squat 5-5-5-3-3
R1) 135#
R2) 155#
R3) 175#
R4) 195#
R5) 195#

Cool Down:
30 minutes no rest of:
400 Meter Run
10 KB Swings @ 53#
10 Wall Ball @ 20#
30 Sec Long Plank

"Drip"

10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand Push-ups
Ring Pull-ups

Time: 13:25

Note(s): Previous Time: 14:43.

"Flavored Blend"

4 rounds for time of:
400 Meter run
50 Air Squats

Time: 11:46

Note(s): Previous time: 12:37

"1920's tribute"

3 rounds for time of:
20 Pull-ups
20 Renegade Rows @ 2 x 53#
20 Push-Press @ 95#

Time: 14:53

Note(s): Renegade Rows is two count

"Grace"

For time:
30 Clean and Jerk @ 135#

Time: 7:47

"Moonlight"

5 rounds for time of:
400 Meter Run
10 Ball Slams @ 25#
20 Wall Ball Shots @ 20#
30 Push-ups

Time: 30:32

"Rawlings"

21-15-9 reps for time of:
Back Squat @ 225#
Ring Push-ups

Time: 10:07

then:
3 rounds of:
400 Meter run
10 Wall Ball @ 20#
10 KB Snatch @ 53# (each arm)

"The Filthiest Fifty... ever"

for time:
50 Box Jumps @ 32"
50 Jumping Pull-ups
50 KB Swings @ 53#
50 Walking Lunge Steps
50 KTE
50 Push Press @ 45#
50 Back Extensions
50 Atomic Sit-ups @ 25#
50 Burpess
50 Double Unders

Time: 38:12

Note(s): Brutal... box jumps were tough, KB swings were easier than expected. KTE & Atomic Sit-ups killed.

"Not4Time"

4 rounds of:
10 Dumbbell Flat Bench @ 2 x 70# DBs
(for warm-up)
3 rounds of:
Max Handstand Push-ups
then:
10-9-8-7-6-5-4-3-2-1
Ring Dip
1-2-3-4-5-6-7-8-9-10
Pull-ups

round 1: 10x Ring Dip / 1x Pull-up
round 2: 9x Ring Dip / 2x Pull-up
ect...

"Death Ball"

50-40-30-20-10 reps for time of:
Push-ups
Air Squats
Ball Slam @ 25#

Time: 22:55

Note(s): Need to work on strength endurance. Especially on Push-ups. Squats are getting better but not nearly good enough. Ball Slams went well but tough to do more than 10-15 at a time.

"Dancing Plethera of Fun!"

3 rounds for time of:
800m Run
21 KB Swings @ 53#
21 Thrusters @ 95#
21 Pull-ups

Time: 34:23

"TNF"

21-15-9 reps for time of:
Ring Rows
Handstand Push-ups
Renegade Row @ 2 x 53# KB

Time: N/A.
Note(s): Stopwatch died yesterday.

"Failure: your best just isn't good enough"

5 rounds of:
10x KB C&J @ 2 x 53# KB
30m Walking Lunge
3 rounds of:
8x KB Front Squat @ 2 x 53# KB
60m Farmer Carry
Then:
4 rounds of:
10x Deadlift @ 135#

"3RM"

Find 3RM for Bench press:
225#
estimated 1rm:
245#

Note(s): This is just and estimate. 245# 1rm on Bench press would put me over the 1.5 bodyweight bench press We shall see... next week.

"Truck got Owned"

On the bitter cold night of Wednesday July, 23 2008 someone decided to steal 2,500 dollars worth of parts from my truck. They took almost everything from bumper to bumper. Funny thing is that I could still somewhat drive it. So I drove it to the Toyota dealer and I was told the bad news. I asked, "Did I get effed?" After a long deep breath the Toyota dude said, "Yes, you got effed.... Big time". FAIL!!!! EPIC FAIL!!!! I did get a sweet rental car. It has a much better turn radius than my Tacoma. Such a bad day because I didn't get to WORKOUT!!! Not only did my truck get royally raped, I was denied my workout. When you deprive GIL his effing workout, GIL gets angry, you do not want to see GIL angry... may God have mercy on those souls, because the EPIC of GILGAMESH is about to reign down on them.

on the lighter side... I like the beach. I like to get there really early before everyone else shows up and take like thirty bottles with notes in them and throw them into the water. Then I wait for everyone to come to the beach and when someone goes to pick up one of the bottles, I go up behind them because when they open it there’s a note saying, "I’m standing right behind you".

"1155110165"

11 rounds for time of:
5 Pull-ups
10 Ring Dips
15 Ring Push-ups

Time: 20:32

"Legs?"

Back Squat
10x5
1x20

Heaviest load: 285#
Lowest: 45#

then:
3 rounds of:
10 Overhead KB walking lunge @ 2x 35#
10 KB Swing @ 53#
10 Frog hop

"Esmi"

21-15-9 reps for time of:
Handstand Push-up
Cinder Block Front Squat
Split Push-up (two-count)
Ring Row
Split Jump (two-count)

Time: 15:12

Cool Down w/ 3 rounds of:
Cinder Block Burpees
Warrior Burpees
Bear Crawl forward + backward

"Shin Skinned"

5 rounds of:
400 Meter run
Box Jumps (?)
Burpees (?)
Push-ups (?)
Squats (?)
Muscle-ups (?)

Note(s): Shin got owned by a cinder block wall. Workout was toned down and I just did random things for about 1 hour. Nice...

"Handle"

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Time: 18:22

"Guesstimate"

12-11-10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat @ 135#
KTE

time: 15:40

"Hike, Climb, Swim, Jump"

11:00am-5:00pm
Hike +
Climb +
Swim +
Jump =
fun filled day!
and a good workout.

"Big Five 55"

10-9-8-7-6-5-4-3-2-1 reps for time of:
Goblet Squat @ 53#
Box Jump @ 24”
Pull-up
DL @ 185#
KTE

time: 13:58

"JT"

21-15-9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

time: 12:00

"Tired?"

3 rounds of:
5 Clean and Jerk @ 135#
10 KB Front Squat @ 2x 53#
15 Box Jumps @ 20"

"4th Weekend"

5 rounds of:
400 meter run
50 walking lunge
10 ring push-ups
10 box jumps @ waist high

"Helen"

3 rounds for time of:
400 Meter Run
21 KB Swing @ 53#
12 Pull-ups

time: 9:35

"Fired"

3 rounds for time of:
15 Bench Press @ bodyweight
500 Meter row

time: 17:07

"Day-By-Day"

21-15-9 reps for time of:
Deadlift @ 185#
Box Jump @ 24"
KB Snatch Left arm @ 53#
KB Snatch Right arm @ 53#

time: 15:45

"Drip"

10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand Push-ups
Ring Pull-ups

time: 14:43

Run The Biola Death. Track to La Mirada blvd. to Rosecrans Ave. to Biola Ave. to Imperial Highway to La Mirada blvd. end at track.

Total Distance Estimated: 5 miles
time: 33:41

"Ram"

10-8-6 reps for time of:
Double KB Clean @ 53#
GHD Press @ 35# KB
Handstand Push-ups

Time: N/A

Note(s): Stopwatch died during the workout... poop

"Dead Lynne"

5 rounds for max reps of:
Bench Press @ bodyweight
Dead Hang Pull-ups

R1) 12, 9
R2) 8, 9
R3) 10, 7
R4) 9, 8
R5) 9, 7

"Kirkland Redux"

3 rounds for time of:
400 Meter run
21 KB Swings @ 53#
21 Thrusters @ 75#

time: 16:16

"Filthy Fifty"

for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

time: 30:52

Note(s): not bad after a 10 hour work day

"In/out"

3 rounds for time of:
400 Meter run
21 V-ups
12 Handstand Push-ups

time: 13:31

"UDT"

21-15-9 reps for time of:
Back Squat @ 225#
Pull-ups

time: 11:41

"Katherine"

5 rounds for time of:
400 Meter run
30 KB Swings @ 53#
20 Ring Rows (feet higher than hands)
10 Hand Stand Push-ups

time: 40:51

"Magnetik"

21-15-9 reps for time of:
Squat Clean @ 95#
KB Step up @ 24"/35# KBs

time: 18:47

"Pre Helen"

Barbell Row 5-5-5-5-5 @ 175#
then:
3 rounds of:
Max Pull-ups @ dead hang
Max Pull-ups @ side grip
then:
3 rounds for time of:
400 Meter run
21 Box Jump @ 20"
12 Burpees

time: 11:23

"Dole"

21-15-9 reps for time of:
Bench Press @ 135#
KTE
KB Swing @ 53#
Then:
3 rounds of:
400 meter run
20 push-ups varied hand placements
20 raises

"Blisters"

5 rounds of:
400 Meter run
20 Ring dips
Max reps of KB alternating press @ 53#

Note(s): Not for time

"Cindy on Steriods"

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

rounds: 6

"Devo"

21-15-9 reps for time of:
Front squat @ bodyweight
Floor wiper @ bodyweight

time: 18:22

Note(s): bodyweight = 160#

"Shoburn"

5 rounds max reps of Push-press (1 minute rest between rounds)
Round 1 @ 95#: 12 reps
Round 2 @ 95#: 10 reps
Round 3 @ 65#: 22 reps
Round 4 @ 65#: 17 reps
Round 5 @ 45#: 27 reps

"Fulley"

10,9,8,7,6,5,4,3,2,1 reps for time of:
Muscle-ups
Deadlift @ 185#
Box Jump @ 24"

time: 20:02

"Knee Kong"

21-15-9 reps for time of:
Burpees
KTE
KB Swings @ 53#

time: 9:44

"Murph"

for time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

time: 58:32

"Castca"

for time:
40ft. Bear walk @ 2x 53# KBs
21 Ring Push-ups
21 Pull-ups
40ft. Farmer walk @ 2x 53# KBs
40ft. Bear walk @ 2x 53# KBs
15 Ring Push-ups
15 Pull-ups
40ft. Farmer walk @ 2x 53# KBs
40ft. Bear walk @ 2x 53# KBs
9 Ring Push-ups
9 Pull-ups
40ft. Farmer walk @ 2x 53# KBs

time: 17:32

"In Mine"

5 rounds for time of:
5 Cleans @ 135#
10 KTB @ 24"
15 KB Swings @ 53#

time: 20:19

"FCM"

10,9,8,7,6,5,4,3,2,1 reps for time of:
Push-press @ 95#
L-Pull-ups

time: 12:19

"40 Watt"

3 rounds for time of:
400 Meter run
30 Bench press @ bodyweight

Time: 29:00

Note(s): BP = 160#

"Swift"

21-15-9 reps for time of:
Back Squat @ Bodyweight
Ring Dips

time: 6:35

"Tears and Power IV"

for time:
Pull-ups 5-10-15-20
KB Swing @ 53# 20-5-10-15
Thruster @ 95# 15-20-5-10
Ring Push-ups 10-15-20-5
KTE 20-15-10-5

Note(s):
round 1 looks like: 5x Pull-up, 20x KB Swing, 15x Thruster, 10x RPU, 20 KTE ect.

"GiL Day"

3 rounds for time of:
800 Meter Run
30 Ring Pull-ups

time: 26:58

5 Rounds of:
500 Meter row
20 Back Extensions
30 Ball Slams @ 25#
20 GHD Sit-ups
10 Deadlifts @ 185#

Note(s): Not for time but no rest between rounds... good workout

"300"

for time:
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up

time: 20:42

"WTF"

5 rounds of:
10 Squat Clean @ 115#
10 KB Swings @ 53#
10 Box jumps @ 32"
10 Wall Ball @ 10#

Notes(s): Recovery workout, mainly just working on form and hip drive today. I might take tomorrow off I am not sure yet. I am really tired and I think my body is telling me to rest.

"Those Burpees Suck"

warm up:
400 meter run
KB swings
KB Clean and Press
KB Snatch
KB Juggling

Wokrout:
"those burpees suck"
for time:
10 Pull-ups
20 KB Swings @ 53#
30 Box Jumps @ 32" (decided to use the tall one today)
40 Push-ups
50 Sit-ups
60 Burpees
10 Pull-ups

time: 14:07

cool down:
1 mile run @ easy pace

"Vera"

for time:
75 Push-ups
50 Sumo-Deadlift High Pull @ 95#
50 Ring Dips
30 Pull-ups @ 45#
25 Handstand Push-ups

time: 37:28

Note(s): looked a lot easier on paper... as they usually do.

"CVS"

3 rounds for time of:
15 Clean and Jerk @ 95#
400 Meter run

Time: 14:49

"Aloe"

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bench Press @ bodyweight
Deadlift @ bodyweight

Time: 13:58

"Regal"

Shoulder Press 5-5-5-5-5 @ 115#
Shoulder Press 8-8-8 @ 95#

25-20-15-10-5 reps for time of:
KB Snatch @ 53# (25 each arm ect...)
Push-ups

Time: 15:04

"PR Day"

Deadlift 1-1-1-1-1-1-1
1) 185#
2) 245#
3) 355#
4) 365#
5) 375#
6) 385# (PR)
7) Failure @ 395#

then:
30 Muscle-ups for time:
time: 5:49 (PR)

"Crossroad"

3 Rounds for time of:
400 Meter run
21 KB swings @ 53#
21 Push-ups
10 KB Snatches (5 each arm) @ 53#

Time: 15:53

"Monday"

12-11-10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat @ 135#
KTE
Box Jump @ 24"

Time: 19:03

"Alsost"

Find 4 Rep max on Bench Press
4 rep max @ 205
3 Rounds for time of:
10 Ring Dips
15 Ring Push-ups

Time: 7:15

then:
5x Med Ball slam and Toss @ 100 Meters

Note(s): originally 5 HSPU 10 Ring Dips 15 RPU but my arms died after the first round...

"JonesStyle"

5 Rounds of:
10x Box Jump @ 42"
10x KB Clean and Press @ 53#
10x Renegade Man Makers @ 2x 25# DBs
then:
5-4-3-2-1 reps of:
Box Jump @ 42"
KB Clean and Press @ 53#
Renegade Man Makers @ 2x 25# DBs
then:
3 rounds of:
Deadlift @ 185 + Pull up ladder (1-6)

The Season Ends

AZUSA, Calif. — Biola University saw its season come to a surprising end on Thursday afternoon in a 12-6 loss to Concordia in an elimination game on the third day of the NAIA Region II Tournament at the Cougar Baseball Complex in Azusa.

Biola, the No. 3 seed in the regional tournament, ends its season with a 35-17 record after the upset loss to Concordia, which narrowly made it into the tournament as the No. 6 seed. CUI had pulled an upset yesterday, defeating No. 5-seed California Baptist in 10 innings.

It was nearly a carbon copy of Biola’s loss to Fresno Pacific on Wednesday as Concordia jumped out to a quick lead with four runs in the top of the first. Biola then closed the gap to one run, but CUI was able to pull away late for the win.

Senior pitcher Josh Baas got in trouble early as Matt Ross hit a three-run home run in just the fourth at bat of the game. Cameron Bayne added the fourth run of the inning with a single to right to put Concordia up 4-0.

Biola got a run back in the top of the second as David West belted his fifth home run of the season. Baas settled down after the first inning and allowed just two hits over the next three innings but the Biola offense was unable to get to Concordia starter Derek Bondo.

Baas’ hit a bit of a wall in the top of fifth as Nick Fuentes and Cody Kissel hit back-to-back home runs to lead of the fifth inning and give Concordia a 6-1 lead.

Biola then began to work its way back into the game, scoring three runs in the bottom of the fifth inning. Hawkins Gebbers hit an RBI-double to make it 6-2, then Kris Cook followed with a sacrifice fly. With runners on the corners, David West then drove a double over the head of the Concordia leftfielder. Nick Rotkowitz came around to score easily from third but Gebbers was thrown out at the plate trying to score from first making the score 6-5.

But that would be as close as Biola would get as Concordia erupted for six runs in the top of the seventh inning. The inning started off with an error on Baas, then a ground out and an RBI-single by Ross. That would be it for Baas as junior Tim Nolan was called upon to try to stop the bleeding. But Nolan struggled mightily, allowing four runs on four hits while walking two and recording just one out.

Freshman Kyle Atkins was summoned from the bullpen and struck out Kissell to finally end the seventh inning. Atkins wound up pitching the final 2-1/3 innings of the game, allowing just one hit and walking a batter while striking out three batters.

Biola would score one final run in the bottom of the sixth inning as Pace recorded an RBI single, but it would be too little too late for Biola.

Baas ends the season with a 6-3 record while Bondo improves to 23-20 and advances to face No. 2 Fresno Pacific in another elimination game at 7:00 p.m. The winner moves on to the regional championship game against No. 1 Azusa Pacific, needing to beat the Cougars twice on Friday to take the regional crown.

Despite recording 12 hits, the game today marked the first time in 27 games that junior Nick Rotkowitz failed to record a hit, snapping his school-record 26-game hitting streak. Junior Hawkins Gebbers went 3-for-5 to lead Biola’s offense while junior David West went 2-for-5 with a home run. Junior Chris Foreman and freshman Brent Opdyke also collected a pair of hits in the game in four at bats.

Biola reached the NAIA Region II tournament for the sixth-straight time this year, the longest active streak of any team in the region. Biola won the title in three of those season, advancing to the NAIA College World Series on each occasion.

Note(s): Now the the season is over it is time to get at it. The time starts now to get ready for next season.

Workout:
Back Squat @ 225#
5-5-6-6-5-3
3 rounds of:
30 Meter Walking Lunge forward and backward
then:
5x2 Knee jump @ no weight
3x10 Jump squat @ no weight
4x5 Tuck jump
4 rounds of:
10 GHD BB sit-up @ 45# BB
10 GHD Press @ 30# right hand
10 GHD Press @ 30# left hand
10 KTE

"Ziploc"

For time:
10, 9, 8... reps of Bench Press @ 135#
1, 2, 3... reps of Burpees

round 1: 10x BP, 1x Burpee
round 2: 9x BP, 2x Burpee
ect.

Time: 11:06

Recovery Workout

Workout:
Skinning the Cat
15 Muscle Ups
4 Rounds of:
5 Clean and Jerk @ 95#
5 Rounds of:
5 Box jumps @ 42"
KB Bear walk 10x
5 Rounds of:
5 HSPU
4 Rounds of:
8 Dead hang pull-ups

Note(s):
A light day today. I need to be ready for playoffs on Tuesday so I am taking it easy today and tomorrow.

"Milos"

Complete as many rounds as possible in 20 minutes:
50 Meter Farmer carry @ 2x 53# KBs
7 Pull-ups
15 Ring Push-ups

Rounds: 12

"1775"

4 Rounds for time of:
17 Burpee Pull-up combo
75 Air Squats

Time: 19:54

"More Tears and Power"

for time:
KB Swing @ 53# 5-10-15-20 reps +
Knees-to-Elbows 20-5-10-15 reps +
Ring Push-up 15-20-5-10 reps +
Squats 10-15-20-5 reps
first round looks like: 5x KBS + 20x KTE + 15x RPU + 10x Squat...

Time: 10:37

Note(s): Decided not to use weight today on the squats... legs still recovering.